Along with stress, which is one of the main factors causing irregular menstruation, several other factors such as weight fluctuations, sudden weight gain, intense physical exercises, emotional challenges, and the use of certain medications like those for diabetes and high blood pressure can cause irregularities in the menstrual cycle.
Diseases such as polycystic ovary syndrome (PCOS), cervical cancer, and endometriosis are some conditions that can affect menstruation. During menstrual irregularities, problems like spotting, severe abdominal pain, extreme fatigue, and stomach cramps may arise. However, it is better to know that by exercising before your period, you can regulate your cycle and minimize these issues. The average length of the menstrual cycle is between 24 and 38 days. Additionally, the average duration of bleeding can range from 2 to 7 days. If bleeding extends beyond one or two months or falls outside this range, it is important to consult a doctor. Experts recommend 30 minutes of aerobic exercises daily, which include the following activities. But remember that very intense physical activities can delay menstruation:
Running
Walking
Cycling
Swimming
Dancing
Yoga
Many women believe that exercise on the first day of their period and during menstruation is dangerous and increases pain. However, the result is quite the opposite. Below are some exercises that will help reduce menstrual pain and increase your energy:
Walking During Menstruation: You can walk part of the way from your workplace to your home. Walking during menstruation helps reduce pain.
Light Jogging: Short, slow runs during this time help reduce pain and bloating.
Aerobics During Periods: Light exercises and aerobic movements bring joy and reduce muscle cramps.
Abdominal Movements: Abdominal exercises like sit-ups are not harmful during this time and help reduce abdominal cramps.
Differences and changes in the menstrual cycle length are usually due to temporary hormonal imbalances. Hormonal changes during puberty can cause irregular periods in the first few months. Significant changes in bleeding patterns are also very common in the months following childbirth and near menopause. In other cases, hormonal imbalances may be caused by factors such as stress, depression, and severe or chronic illnesses. Intense exercise and significant weight loss are also common factors causing hormonal disturbances that can make the cycle irregular. Sometimes, irregular periods may be a symptom of an ovarian or uterine disease, or it can be hereditary.
If menstrual irregularities are caused by hormonal imbalances, medications should be taken under a doctor's supervision. However, studies have shown that yoga poses can significantly improve hormonal balance and regularize periods when used as a complementary treatment. Yoga exercises that help regulate menstruation include stationary and flexible movements along with breathing techniques, which reduce stress and increase relaxation. Recent studies have shown that yoga poses can also enhance fertility in women. Therefore, it is recommended to practice a few yoga exercises designed to regulate menstruation in order to maintain your health. As mentioned above, with these exercises, you can reduce the pain caused by irregular periods to a minimum. Below are some yoga poses that are particularly helpful for regulating menstruation and inducing a period quickly.
Fish pose is a yoga pose that helps relieve neck stiffness, shoulder muscle tightness, and increases flexibility in the spine. Matsya (fish) is one of the forms of the Hindu god Vishnu, who used this form to save the world from a flood. To perform this pose:
Lie flat on your back with your arms placed under your hips, elbows touching the back.
Bend both legs and cross them, keeping the knees and thighs on the floor.
Take a deep breath and raise the upper body while placing the crown of your head on the floor.
Hold this position for a few minutes, then exhale and return to the starting position.
Cobra pose is one of the best yoga exercises for treating menstrual irregularities. It stimulates organs like the stomach and ovaries and can naturally treat polycystic ovary syndrome (PCOS). It helps strengthen abdominal muscles, regulates the menstrual cycle, aids digestion, burns belly fat, and relieves back pain.
To perform this pose:
Lie on your stomach with your hands under your shoulders.
Press your palms into the floor and lift your head. Ensure your glutes are contracted before performing this pose to avoid back injury.
Yoga is a popular exercise known for its significant effects on both the body and mind. Dhanurasana is an important pose for regulating menstruation. To perform this pose:
Lie flat on your stomach, with your arms at your sides.
Lift your legs and grab your ankles with your hands.
Inhale and lift your chest and legs off the ground.
Hold as long as possible, then gradually return to the ground.
Breathing exercises in yoga are effective in treating stress, tension, depression, and anxiety. These exercises can help with menstrual disorders like irregular periods and polycystic ovary syndrome (PCOS). They calm the mind, body, and soul, boosting the immune system and preventing illnesses. They also improve the function of the heart, kidneys, liver, brain, and stomach.
Yoga exercises are very beneficial for regulating irregular periods. In particular, Dhanurasana is an excellent pose for treating delayed menstruation. It stimulates and improves the function of the reproductive organs, treats constipation, and aids those with diabetes by stimulating insulin production. This exercise is very effective in reducing belly fat.
This pose strengthens the arms and rejuvenates the body. To perform this pose:
Balance on your hands and knees, with your arms straight and head forward.
As you breathe out, raise your hips to form a V shape, keeping your arms and legs straight.
Hold this position for a few minutes, then gently return to the starting position.
Vajrasana is beneficial for treating digestive problems and acidity. It strengthens the pelvic area and helps with irregular menstruation. After eating, you can perform this pose by sitting on your heels with your feet together, hands on your thighs, and breathing deeply for 2-3 minutes.
Malasana, also known as the squatting pose, is especially useful for those with a sedentary lifestyle. To perform this pose:
Squat on the floor with your feet flat and thighs spread apart.
Place your hands together in front of you and push your elbows against your inner thighs.
Hold this position, then gradually return to the starting position.
This pose is very effective for opening up the chest area. It stimulates the thyroid and parathyroid glands, helping to regulate hormonal balance. To perform this pose:
Kneel on the floor with your feet flat and hands on your hips.
Take a deep breath and lean back, holding your heels with your hands.
Hold this position for one minute, then return to the starting position.
In 15% to 60% of female athletes, factors like low body weight, rapid weight loss, intense exercise, inadequate nutrition, and physical and psychological stress can cause menstrual disruptions. Therefore, regular non-excessive exercise and proper nutrition are necessary to maintain a regular menstrual cycle. Light exercise and stretching not only have a positive effect on menstruation but also help reduce menstrual pain and improve mood. Overall, exercise before your period has positive effects on your menstrual cycle. Women with a sedentary lifestyle may experience heavier and more painful periods if they do not engage in regular exercise. So, stay active and start exercising.
Regular exercise causes subtle changes in hormone levels and the menstrual cycle, ultimately leading to the shedding of uterine tissues. Accidental shedding of uterine tissue along with blood can result from these hormonal changes. Bleeding or spotting outside the regular cycle is considered abnormal and is caused by the onset of exercise. The bleeding is usually lighter and redder than your regular menstrual flow. Some women may experience bleeding during or immediately after intense exercise. This can be due to a disorganized endometrium or structural changes in the tissue or cervix. Increased abdominal pressure during certain exercises can lead to bleeding from fibroids, submucosal growths, or polyps in the uterus or cervix.
Even if exercise is generally suitable for you, intense and heavy workouts may disrupt the hormonal balance of the hypothalamus and ovaries, causing a condition called exercise-induced amenorrhea. This can occur due to structural stress from intense exercise or significant weight loss, leading to a lack of ovulation. Without ovulation and subsequent menstrual changes, you may not get your period. This condition is referred to as "exercise-induced amenorrhea" and can occur due to the "female athlete triad," which includes menstrual irregularities, low calorie intake, and low bone mineral density.
If you have uterine fibroids, you may experience some pain during exercise while menstruating. When exercising, blood flow is redirected to the heart, lungs, and muscles. The uterus adapts to this normally, but in the presence of fibroids, there can be a significant reduction in blood flow to the uterus, causing ischemia-like symptoms (lack of blood flow to the heart muscle). In such cases, fibroids can cause increased pain and cramping during exercise. However, regular exercise has overall positive effects on your menstrual cycle. Women who do not exercise regularly tend to have heavier and more painful periods, so start moving and exercising.
Many women believe that exercising on the first day of menstruation increases pain, but the opposite is true. The following exercises can help reduce menstrual pain and increase your energy:
Walking During Menstruation: You can walk part of the way from work to home. Walking during menstruation helps reduce pain.
Light Jogging: Short, gentle runs help reduce pain and bloating.
Aerobics During Periods: Gentle aerobic exercises increase happiness and reduce muscle cramps.
Abdominal Exercises: Abdominal exercises like sit-ups help relieve abdominal cramps.
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